10.27.2009

Strength and Power
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Bench Press
3 x Max @ 60% of 1RM

50 Pushups (any style)

W.O.D.
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Tabata Swings
Tabata Burpees

"Without some goals and some efforts to reach it, no man can live."
~ John Dewey

LifeStyle Tip
Schedule Fun.
It is very important to plan to achieve goals, hit deadlines, etc.
It is also important to schedule fun, recharge times, whatever it may be,
don't forget life is not all business.
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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.